Blackbird CrossFit – CrossFit

Benchmark Workout

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
*Ignore the part on wodify above that says “3 Rounds”, that is just how it is set to record scores meaning at the end of 6 rounds you will record 3 Rounds but that really means 3 scores. 1 score of total calories across 6 rounds, 1 score of total burpees, and 1 score of total jump ropes. The workout itself is 6 rounds

*If this seems confusing and doesn’t make sense don’t stress, just know this is a 6 round workout.

*Add up and enter total calories rowed, total burpees, and total double unders performed in to wodify for your score today.

Scaled Version

Metcon (3 Rounds for reps)

6 rounds for reps:

1:00 calorie row

1:00 burpees

1:00 single-unders

– Rest 1:00


Warm-up (No Measure)


Set 1:

:30 Rowing

:30 Single Unders

5 Sumo Inch Worms

5 Yoga Push-ups

Set 2:

:30 Rowing

:30 Fast Single Unders

5 No Push-up Burpees

5 Hand Release Push-ups

Set 3:

:30 Rowing

:30 Double Unders or Attempts

5 Push-ups

5 Burpees


3 Sets

:20 Rowing

:10 Rest

:20 Burpees

:10 Rest

:20 Double Unders or Attempts

:10 Rest

Cool Down

Warm-up (No Measure)


1:00 foam-rolling upper and lower back

1:00 lacrosse ball roll each foot